Try this FRF 5K (+343 reps) Virtual Workout

Try this unique 5K virtual workout and help give back to the fire service.

Fire Rescue Fitness has created a unique virtual workout event to help promote health and fitness in the fire service.  This year proceeds from the event will benefit the National Fallen Firefighters Foundation and their programs.   Last year the event raised over $6500 dollars and had over 400 participants from all over the world.  This event is not just for first responders, it is for anyone that supports them also.

You can choose one of three ways to participate in the FRF Virtual workout event.  You can do a  2-mile walk, a 5K run/ walk, or the FRF 5K (+343).  The first two options are pretty self-explanatory so I created this video and post to clarify how to perform the FRF 5K 343.  I also included a video Q and A session to answer any questions you have about the event.

This year the goal is to get 500 registered participants.  So, please promote the event to your crew, friends, and families!

You can register for the event by clicking here.  Hurry the last day to enter is October 16th.

After you register, use the included training plan to prepare for the event.  You can perform this “workout event” anytime between October 1st and 31st.  Please post your results and share with us your thoughts on the program and event.

Please post event photos on social media using #FRF5k #GETFRF #5KtheFRFWay

Here is the breakdown of the FRF 5K:

The goal is to complete all reps and run the 5K as quickly as possible.

Start with  Prisoner Squats  (50 Reps)

Then Run half mile

Perform Body Rows or TRX/ Webbing Rows (50 reps)

Run half mile

Perform Push-ups (50 reps)

Run half mile

Perform Plank Pulses (50 reps)

Run half mile

Perform Lunges (25 each leg, 50 total)

Run half mile

Perform Bent-over Y raises (50 reps NO WEIGHTS)

Run half mile

Perform Burpees  (43 reps)

And then finish with a .1 mile run!


You must register for the event to get the shirt and a chance for prizes.  You can read more about the event by clicking here:

Get a printable copy of the workout by clicking the picture below.

Thanks for supporting FRF!  Let me know if you have any questions.

Time to GET FRF!



Leave a Comment